Wednesday – Push

  • Power Jerk
    • 145 lbs x 3 reps
    • 175 lbs x Failed*
  • Bench Press
    • 215 lbs x 1 rep (paused)
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 205 lbs, 2 sets x 3 reps
    • 135 lbs, 3 sets x 8-12 reps
  • Snatch Grip Shoulder Press
    • 75 lbs x 7 reps
    • 95 lbs x 6 reps
  • Incline Dumbbell Flyes (35°)
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 12 reps

Comments:

* I am not 100% sure why I failed today. As I performed each consecutive set I noticed that I had a considerable amount of muscle soreness in the rear delt and lat area. I also felt a little tired and recently dropped down in bodyweight to 163 lbs so my energy levels were low.

Tuesday – Pull

  • Hang Power Snatch (w/ straps)
    • 145 lbs x 3 reps
    • 145 lbs, 3 sets x 2 reps
  • Pull-up (bodyweight = 165 lbs)
    • 47.5 lbs, 3 sets x 3 reps
  • Snatch Deadlift (w/ straps, w/o belt)
    • 275 lbs x 1 rep
    • 285 lbs x 1 rep
    • 295 lbs x 1 rep
    • 305 lbs x 1 rep
  • RDL (w/o belt, w/ straps)
    • 335 lbs, 3 sets x 5 reps
  • Reverse Curl
    • 90 lbs, 3 sets x 3 reps
  • Barbell Cheat Curl
    • 145 lbs x 1 rep
    • 165 lbs x 1 rep
    • 185 lbs x Failed

Sunday – Leg Workout

  • Hang Power Clean (w/ straps)
    • 190 lbs x 1 rep*
  • Box Squat (12″ block)
    • 235 lbs x 7 reps
  • Front Squat (w/o belt)
    • 190 lbs x 5 reps
  • Partial Rep Squat (w/o belt)
    • 450 lbs x 12 reps

Comments:

* For Olympic lifts I use Bulgarian training where I do the least amount of warm up sets and then immediately jump to my top weight trying to set a new record each time allowing multiple attempts.

Saturday – Push Vertical

  • Power Jerk
    • 175 lbs, 3 sets x 2 reps
  • Drop Jerk
    • 60 lbs, 3 sets x 5 reps
  • Standing Shoulder Press
    • 135 lbs, 3 sets x 2 reps
  • Snatch Grip Shoulder Press
    • 80 lbs, 3 sets x 7 reps
  • Press in Snatch
    • 45 lbs, 3 sets x 3 reps
  • Weighted Dips (bodyweight = 166 lbs)
    • 50 lbs, 2 sets x 12 reps
  • Overhead Dumbbell Tricep Extention
    • 20 lbs, 2 sets x 12 reps

Friday – Pull

  • Hang Power Snatch (w/ straps)
    • 140 lbs, 3 sets x 3 reps
    • 145 lbs x 1 rep
  • RDL (w/o belt, w/ straps)
    • 325 lbs, 3 sets x 5 reps
  • Barbell Row (w/ straps)
    • 250 lbs, 2 sets x 12 reps
  • Snatch High Pull (w/ straps)
    • 145 lbs, 3 sets x 5 reps
  • Pull-up (bodyweight = 168 lbs)
    • 45 lbs, 3 sets x 3 reps
  • Snatch Deadlift (w/ straps, w/o belt)
    • 265 lbs x 1 rep
    • 275 lbs x 1 rep
    • 285 lbs x 1 rep
  • Reverse Curl
    • 85 lbs, 3 sets x 3 reps